Heart Rate Zone Calculator
Calculate your target heart rate zones for optimal training
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Your current age in years
Your resting heart rate (BPM)
What do you want to achieve?
About This Tool
Calculate your personalized heart rate training zones using the Karvonen formula. This calculator helps you find the optimal heart rate ranges for fat burning, cardio fitness, and peak performance. Knowing your zones helps you train smarter, whether you're aiming for weight loss, endurance improvement, or athletic performance.
Frequently Asked Questions
What are heart rate zones?
Heart rate zones are ranges that represent different intensity levels of exercise. Each zone corresponds to specific physiological benefits, from fat burning to maximum performance. Training in the right zone helps you achieve specific fitness goals more efficiently.
How is max heart rate calculated?
We use the more accurate formula: 207 - (0.7 × age). This formula is better suited for modern populations than the traditional 220 - age formula. It provides a more personalized estimate of your maximum heart rate.
What is the Karvonen formula?
The Karvonen formula accounts for your resting heart rate to calculate training zones. It's more accurate than simple percentage methods because it considers your individual fitness level. Formula: Target HR = ((Max HR - Resting HR) × %Intensity) + Resting HR.
Which zone is best for fat burning?
Zone 2 (60-70% of heart rate reserve) is optimal for fat burning. At this intensity, your body primarily uses fat as fuel. However, higher intensity workouts burn more total calories, which also contributes to fat loss over time.
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